190410

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

10 landmine squat

12 box jump

24 DB SH2OH

L2: 35/20+

3 minutes rest

11 minute AMRAP:

8/6 calorie assault bike

12 KB SWING

24 KB lunges

L2: G/Y

3 minutes rest

11 minute AMRAP:

10 slam ball

12 shoulder tap

24 bicycle crunches